Is Polycystic Ovarian Syndrome just about irregular or missing periods?
Does suffering from full-blown acne point towards the direction of you battling with Polycystic Ovarian Syndrome?
Is Polycystic Ovarian Syndrome to be blamed for the trouble you are facing to manage your weight?
For any battle to be fought and won we need to have a strong army, to do the same for our battle with Polycystic Ovarian Syndrome let’s gather our own soldiers of strength, knowledge and resources and start marching in the right direction.
WHAT IS Polycystic Ovarian Syndrome?
Polycystic Ovary/Ovarian Syndrome (PCOS) is a common health problem caused by an imbalance in the reproductive hormones. This imbalance in the hormones can disrupt the normal process of an egg being released (ovulation) every month which is a part of a healthy menstrual cycle. Reproductive hormonal imbalance that occurs in Polycystic Ovarian Syndrome and women fail to regularly release eggs
Now to make it more clear let’s break down the term Polycystic Ovarian Syndrome,
Polycystic– Polycystic means many cysts, or numerous small collections of fluid (follicles) and fail to regularly release eggs
Ovarian– These fluid-filled follicles (cysts) grow in the Ovary/Ovaries
Syndrome– A syndrome is a group of symptoms which occur consistently together. PCOS women will have multiple symptoms due to:
- Irregular or missed periods
- High levels of male hormones (androgens)
- Polycystic ovaries
Having understood about PCOS let’s gear up to fight the battle with Polycystic Ovarian Syndrome and also aim to win with these 8 Tips!
TIP 1: KNOW THE SIGNS AND SYMPTOMS OF Polycystic Ovarian Syndrome
Polycystic Ovarian Syndrome has a multitude of ways of presenting itself and it can differ from person to person. Yet, an awareness of these signs and symptoms of Polycystic Ovarian Syndrome is necessary, to understand that you need to visit your gynaecologist.
Polycystic Ovarian Syndrome symptoms:
- Irregular, heavy or no periods
- Menstrual cycle longer than around 35 days (gap between the two periods >35 days)
- Infertility (problem in conceiving) or frequent miscarriages
- Oily skin and acne
- Hair loss from your scalp
- Hair growing in unexpected places like face, stomach, back, chest, fingers and/or toes
- Gaining extra weight around the waistline
- Headaches
- Darkening of skin or skin tags found in armpits, neck, breasts or groin area.
TIP 2: DIAGNOSIS OF Polycystic Ovarian Syndrome
As soon as you notice any of the above signs and symptoms of Polycystic Ovarian Syndrome you should consider visiting your doctor. Only the doctor can help you diagnose or confirm Polycystic Ovarian Syndrome based on tests and scans.
The following tests are performed to confirm the diagnosis of Polycystic Ovarian Syndrome:
- History: The doctor begins by taking a detailed history of your menstrual cycle, infertility (problem in conceiving), miscarriages etc.
- Physical Examination: Apart from measuring your blood pressure, BMI (Body Mass Index) and waist size the doctor shall check for unusual hair growth/loss, acne, oily skin, darkening of skin and/or skin tags.
- Pelvic Examination: A doctor can perform this step to check for any unusual enlargements or swellings in and around the vagina, uterus (womb) and ovaries.
- Pelvic Ultrasound: This is performed to check the ovaries for the presence of any cysts, increase in the size of ovaries (due to the presence of multiple cysts) and to check the lining of the uterus.
- Blood Tests: The blood tests help to check for the levels of male hormones (androgens) and to check a few other hormones like Thyroid hormone, Prolactin, blood sugar levels to rule out other common health problems that can be mistaken for Polycystic Ovarian Syndrome.
A timely diagnosis of Polycystic Ovarian Syndrome is remarkably important. Following the diagnosis of PCOS, you and your doctor work as a team to be able to treat the symptoms of Polycystic Ovarian Syndrome. As Polycystic Ovarian Syndrome is a syndrome it cannot be cured but the symptoms can be managed.
TIP 3: CHANGING YOUR LIFESTYLE TO TREAT Polycystic Ovarian Syndrome
The first step is to change the lifestyle that focuses on weight loss with Polycystic Ovarian Syndrome. Losing even 5-10% weight helps you cope with the symptoms of Polycystic Ovarian Syndrome better hence they are considered to play a key role in the treatment of Polycystic Ovarian Syndrome. Losing weight makes your menstrual cycle more regular, helps medication work better, improves your chances of getting pregnant, reduces your cholesterol levels, lowers insulin and further reduces the risk of heart diseases and diabetes.
Weight loss can be brought about with regular exercise, being physically active and a change in diet plan.
Exercise: 150 minutes of exercise per week is considered to be ideal. It is recommended that per day 20 minutes of exercise helps. Depending on your comfort level you can choose the intensity of your workout but moderate-intensity workouts are recommended.
Exercises that are included under moderate-intensity workout are:
- Walking briskly
- Bicycling (12-15 km per hour)
- Dancing
- Easy jogging
- Gardening and some household work like vacuuming
Diet for Polycystic Ovarian Syndrome: Though any diet you choose might help you lose your weight, there are a few diets which are known to be beneficial for Polycystic Ovarian Syndrome. These include:
- Low GI (glycemic index) diet: This diet not only helps in weight loss but also helps lower the blood glucose levels, helping with the insulin resistance that might have been caused due to Polycystic Ovarian Syndrome. Here’s the list based on the GI:
Low GI foods: Fruits, green vegetables, carrots, kidney beans, chickpeas, lentils - Low Carb (carbohydrate) diet: A low carb diet restricts the carbohydrates. In this diet focus is on eating proteins, healthful fats and vegetables.
Low carb diet: chicken breast, fish, eggs, leafy green vegetables, nuts and seeds, fruits like apples and berries
The diet for PCOS is of inordinate importance as a part of lifestyle change.
TIP 4: FOODS TO ADD
The knowledge of the food that you must add to your diet apart from the lifestyle changes is crucial. These include the ones that are high in fiber and help reduce blood glucose levels
Here’s the list of foods to be added to your diet:
- Vegetables like carrots, beans and cauliflower
- Leafy vegetables like spinach and cabbage
- Lentils
- Almonds
- Omega-3 fatty rich foods like walnuts, eggs
- Fruits like berries
TIP 5: FOODS TO AVOID
All foods refined and processed are a big no-no. This food either becomes a hurdle in weight loss, makes insulin resistance worse or causes inflammation.
Here’s the list of foods to be avoided:
- White bread
- Fried food, namkeen
- Instant noodles and chips
- Sweet juices and aerated beverages
- Processed meat
- Refined flour
- Sweets (mithai) and cakes
- Oily food
TIP 6: NUTRITIONAL SUPPLEMENTS FOR Polycystic Ovarian Syndrome
1) Inositol: This supplement tops the list of best supplements for Polycystic Ovarian Syndrome. People with Polycystic Ovarian Syndrome tend to develop insulin resistance, which means that the cells in the body don’t respond well to insulin hence leading to higher blood glucose levels. Inositol improves menstrual cycle, egg quality, insulin levels and cholesterol levels.
2) Vitamin D: is also another best supplement for Polycystic Ovarian Syndrome. It helps in menstrual regularity and ovulation. It reduces androgen (male hormone) levels but also helps in egg maturation and development.
3) Fish oil: The best way to get omega-3 as a supplement is fish oil. It is known to lower cholesterol & insulin levels, lower inflammation and blood pressure as well as improve your mood, hair & skin quality.
4) N-acetyl cysteine: This supplement helps in improving fertility and many metabolic aspects of Polycystic Ovarian Syndrome like fatty liver, high cholesterol and insulin resistance.
5) Green tea: Yes, your very own herbal tea has been known to do wonders for Polycystic Ovarian Syndrome. A study published in 2017 demonstrated that the consumption of 500 mg of green tea extract taken twice daily for 12 weeks not only led to weight loss but also decreased fasting insulin levels and even lowered the levels of free testosterone (androgen) levels. There’s a great variety to choose from like spearmint tea, clove tea, ginger tea, green tea etc.
TIP 7: Polycystic Ovarian Syndrome AND PREGNANCY (From conception to delivery)
Trying to conceive or to get pregnant when diagnosed with Polycystic Ovarian Syndrome can be a little difficult but lifestyle changes and fertility medicines are known to help a lot of women with Polycystic Ovarian Syndrome. Though a few women might need high-tech fertility treatments like IVF (in-vitro fertilisation). You should consult your doctor at the earliest if you are planning to get pregnant.
Pregnancy with Polycystic Ovarian Syndrome also comes with its own set of risks and complications which can be taken care of with proper healthy diet, weight control, exercise, medications and close monitoring by the doctor.
The risks for moms-to-be with Polycystic Ovarian Syndrome:
- Miscarriages
- Gestational diabetes (increased chances of developing diabetes during pregnancy)
- High blood pressure during pregnancy (preeclampsia)
- Birth by Caesarean section (C-section)
TIP 8: STAY INFORMED AND STAY POSITIVE
Though kept in the end, this tip is of utmost importance. Polycystic Ovarian Syndrome is a lifelong disease. People suffering from Polycystic Ovarian Syndrome have increased chances of developing diabetes, heart diseases and other metabolic diseases. Adapting to lifestyle changes and having a healthy mind go a long way.
Like everything else in life becomes better with a slice of positivity, the same goes for Polycystic Ovarian Syndrome. You have to maintain your calm and keep your spirits high. It can be difficult dealing with PCOS and the baggage it comes with but there’s a large population of women in the same boat as you. Not that it makes Polycystic Ovarian Syndrome easier to deal with but it somewhere gives you some moral support saying “You’re not alone.”
With so many things being discussed about Polycystic Ovarian Syndrome and with the things you are already going through-stress, anxiety and depression have huge scope to creep into your life. Apart from this, the mood swings that accompany hormonal imbalance can make things worse.
To deal with all this you ought to:
- Meditate
- Exercise (in whatever form you like)
- Talk to your friends & family to discuss how you’re feeling
- Consult your doctor
Stay strong, stay positive.
FAQs
1. What are the most effective ways to manage Polycystic Ovarian Syndrome symptoms naturally?
The most effective ways to manage Polycystic Ovarian Syndrome symptoms naturally include early diagnosis, sustainable weight loss (5-10% of body weight if overweight), a low glycemic index (GI) or low-carb diet, regular moderate-intensity exercise (at least 150 minutes per week), stress management, and proper supplementation under medical guidance. While Polycystic Ovarian Syndrome cannot be cured, consistent lifestyle changes can significantly improve menstrual regularity, insulin resistance, fertility, and hormonal balance.
2. How is Polycystic Ovarian Syndrome diagnosed through tests and medical evaluation?
Polycystic Ovarian Syndrome is diagnosed through a combination of medical history, physical examination, pelvic ultrasound, and blood tests. Doctors evaluate irregular periods, signs of excess androgens (acne, hair growth, hair thinning), BMI, and insulin resistance. Blood tests check hormone levels such as testosterone, thyroid hormones, prolactin, and blood sugar levels, while ultrasound helps identify polycystic ovaries and uterine lining thickness.
3. What is the best diet and exercise plan for weight loss in Polycystic Ovarian Syndrome?
The best diet and exercise plan for weight loss in Polycystic Ovarian Syndrome includes a low GI or low-carbohydrate diet combined with moderate-intensity workouts like brisk walking, cycling, jogging, or dancing. A Polycystic Ovarian Syndrome-friendly diet emphasizes high-fiber vegetables, lean proteins, healthy fats (like nuts and omega-3-rich foods), and limits refined carbohydrates, sugary beverages, and processed foods. Exercising 20-30 minutes daily can improve insulin sensitivity and regulate menstrual cycles.
4. Can women with Polycystic Ovarian Syndrome get pregnant and have a healthy pregnancy?
Yes, women with Polycystic Ovarian Syndrome can get pregnant and have a healthy pregnancy with proper medical guidance and lifestyle management. Weight control, diet modification, exercise, and fertility medications can improve ovulation. However, pregnancy with Polycystic Ovarian Syndrome carries higher risks such as miscarriage, gestational diabetes, and preeclampsia, so early consultation and close monitoring by a doctor are essential.